By Joseph Mahadeo, MD
Have you ever given any thought to the fact that the practices you engage in throughout the day and particularly before bedtime may impact the quality and quantity of your sleep? I’m almost certain that all of us have had trouble falling asleep at one time or another. It may have been because of a big event the next day, such as a major exam, or an ongoing dispute in the home, or even unpaid debt or bills. The truth is that this problem is more common that you think and affects a significant portion of our population locally as well as globally.
It should not come as a surprise that most adults do not get the recommended seven hours of sleep per night. According to the National Institutes of Health online national library of medicine, based in the United States, insomnia is defined as the subjective perception of difficulty with sleep initiation, duration, consolidation, or quality, which occurs despite adequate opportunity for sleep, and results in some form of daytime impairment1. Various studies worldwide have shown the prevalence of chronic insomnia in 10%–30% of the global population. In fact, it is estimated that 50 to 70 million persons in the United States have ongoing sleep disorders, including insomnia. 2In Trinidad & Tobago, of our current population of approximately 1.4 million persons, up to 400,000 or more, may suffer from chronic sleep disorders including sleep apnoea and insomnia.
I know you are excited to find out how you can improve your quality of sleep, but before we go there, let’s take a quick look at the impact of insufficient or poor-quality sleep. The consequences of insomnia are significant, such as depression and other mood disturbances, impaired work performance, inability to focus or concentrate, poor memory, work- related or motor vehicle accidents, and overall poor quality of life. One study estimates that an employee with insomnia loses about eight days of work performance each year. For the entire U.S. workforce, this adds up to an estimated US $63 billion in lost work performance due to insomnia each year.3 Startling, isn’t it?
So, what steps can we take to address this challenge? It’s all about improving our sleep hygiene. Sleep hygiene refers to healthy habits, behaviours and environmental factors that can be adjusted to help you have a good night’s sleep. Just as physical appearance and health is maintained through good hygiene practices, good sleep hygiene helps maintain our emotional health, immune system and physical health in general.4 Well, let’s dive right in.
Anyone would do well to avoid substances which may interfere with sleep, such as caffeine, alcohol and nicotine. The consumption of these substances, especially in the evening time, is known to affect one’s sleep. We also need to be mindful of the environment in which we sleep. Our goal must be to make the bedroom into a sleep-inducing location. Make sure that it is well ventilated, cool, dark and free of unwanted noise. In fact, it is strongly advised that the bed itself be used strictly for sleep and sexual intimacy (for the married). This aids in strengthening the mental association between the bed and sleep.
You may also wish to engage in pleasant and relaxing activities before bedtime, avoiding work-related stuff or emotionally-charged discussions, which may raise your cortisol levels, making it difficult to fall asleep. The next suggestion may seem obvious, but it is still worth mentioning – that is, only going to bed when you are really tired. This avoids tossing in bed, which leads to frustration, which in turn makes it even more difficult to fall asleep. If several minutes have passed and you’re not asleep, then you may consider getting up, leaving the bedroom and reading uplifting literature (like the Bible) or listening to relaxing, peaceful music.
Believe it or not, getting adequate sun exposure during the day helps in maintaining a healthy sleep-wake cycle, while exposure to bright lights, such as television, tablets or even phone screens just before bed has the opposite effect. Before we put this article to bed, let’s look at a few other practical ways to improve sleep hygiene. One is to avoid extended naps, particularly after 5:00 p.m. This is particularly important if you are already struggling with insomnia. Additionally, not eating for a few hours before bedtime is not only wise to avoid unwanted weight gain and gastrointestinal upset, but also to help ensure a peaceful and fulfilling sleep. Also, as one gets older, it would make good sense to restrict fluid intake close to bedtime to avoid having to get up several times a night to micturate.
Finally, being consistent in practising the above as well as in having a set sleep and waking time would do wonders to improve sleep quality. If after consistently implementing these measures, you still have trouble achieving adequate sleep, you may wish to consult with a medical professional for further and more personalized insights. I wish every reader a good night’s rest and remember Jesus said in Matthew 11:28 (NLT) “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” Don’t go to bed with your worries and cares. Leave them in the best place for the night, in the arms of Jesus.
References:
- Bhskar, S. (2017). Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5353813/
- Suni, E & Truong K. (May 18, 2023). Sleep Statistics. https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics#:~:text=the%20United%20States.-,Statistics%20About%20Insomnia%2C%20Sleep%20Apnea%2C%20and%20Other%20Sleep%20Disorders,to%2015%25%20of%20U.S.%20adults
- American Academy of Sleep Medicine. (n.d.) Insomnia Awareness Day facts and Stats. Sleep Education. https://sleepeducation.org/insomnia-awareness-day-facts-stats/
- Carlos Fayard, Heart at Peace (Doral, FL: Inter-American Division Publishing Association, 2021), 121-124.
